The Workout For Every Body!

If there's one absolute truth about exercise, it's that it is never too late to start. At 45, Sandra Wright weighed 242 pounds and began with just 5 minutes a day on a $5 garage sale stationary bike. In a year, she pedaled off 100 pounds. That is what's thrilling about exercise. Once you take the first step, you'll get results fast. In fact, new or lapsed exercisers could boost aerobic capacity by 25 percent after just eight weeks, says Cedric Bryant, Ph.D., chief science officer for the American Council on Exercise. That means you'll have more energy, and all types of activities will feel easier.

We recruited experts who specialize in helping women of all sizes and ages overcome exercise barriers. Their personalized plans ease you into working out, no matter what your starting level. Bonus: We made sure to keep it fun—a key to motivation.

How to personalize your routine

1. Pick a plan.

• If you're new to exercise, haven't worked out in six months or more, or need to ease into a program because of health issues, follow Plan 1.
• If you stopped exercising within the past six months, use Plan 2.
• If you exercise but need a push to stay motivated or break through a plateau, go with Plan 3.

2. Choose your fun!

New Year, New You: Get in shape with this total-body program.

Each plan integrates cardio workouts (pick any activity that you like—walking, jogging, or elliptical), Feel-Good Firming moves to tone your body and increase energy, and Fun Activities to broaden your idea of exercise and make it something you look forward to.

The Experts: Fabio Comana, exercise physiologist, personal trainer, and fitness educator for the American Council on Exercise, designed the cardio routines. Rochelle Rice, president of the In Fitness & In Health studio in New York City and author of Real Fitness for Real Women, designed the strength workout.

Plan 1: Get started

Begin with short bouts of exercise, and lengthen your workouts gradually. You'll burn more calories without overtaxing your muscles and joints or feeling overwhelmed.

Week 1: Mon./Thurs.: Two 10-minute cardio bouts; Tues./Fri.: Feel-Good Firming move 1; Wed./Sat.: Rest; Sun.: Fun Activity (15-20 minutes)

Week 2: Mon./Thurs.: Two 15-minute cardio bouts; Tues./Fri.: Feel-Good Firming moves 1 and 2; Wed./Sat.: Rest; Sun.: Fun Activity (20-30 minutes)

Week 3: Mon./Thurs.: 30 minutes cardio (or two 15-minute bouts); Tues./Fri.: Feel-Good Firming moves 1, 2, and 3; Wed.: Rest; Sat.: Rest or Fun Activity; Sun.: Fun Activity (30 minutes or more)

Week 4: Mon./Thurs.: 40 minutes cardio (or two shorter bouts); Tues./Fri.: Full Feel-Good Firming routine; Wed./Sat.: Rest or Fun Activity; Sun.: Fun Activity (30 minutes or more)

Next steps: When the Week 4 workouts feel manageable and you're ready for a new challenge, move to Plan 2.

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Plan 2: Back up to speed

Your past fitness prowess pays off—your body will adapt quickly when you start working out again. "Long-term exercise (a year or more) creates lasting changes in the heart and muscles, even if you stop being active," says William Kraus, M.D., an exercise physiologist at Duke University School of Medicine.

Week 1: Mon./Wed./Thurs./Sat.: 30 minutes cardio or Fun Activity; Tues./ Fri.: Feel-Good Firming routine; Sun.: Rest or Fun Activity

Week 2: Mon./Thurs.: Cardio Intervals. 5 minutes at easy pace. Then alternate 3 minutes at a difficult-to-talk pace with 6 minutes at a catch-your-breath pace. Do two 3-min./ 6-min. cycles. Cool down with 5 minutes at an easy pace (total workout time: 28 minutes). Tues./Fri.: Feel-Good Firming routine; Wed./Sat.: 30 minutes cardio or Fun Activity; Sun.: Rest or Fun Activity

Week 3: Mon./Thurs.: Cardio intervals. Same as Week 2, but do three 4-min./6-min. cycles (total workout time: 40 minutes); Tues./Fri.: Feel-Good Firming routine; Wed./Sat.: 30 minutes cardio or Fun Activity; Sun.: Rest or Fun Activity

Week 4: Mon./Thurs.: Cardio intervals. Same as Week 3, but do four 4-min./6-min. cycles (total workout time: 50 minutes); Tues./Fri.: Feel-Good Firming routine; Wed./Sat.: 30 minutes cardio or Fun Activity; Sun.: Rest or Fun Activity

Next steps: When the Week 4 workouts feel manageable and you're ready for a new challenge, move on to Plan 3.

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Plan 3: Take it to the next level

"By increasing from two or three workouts a week to five or six and adding intervals to my walks, I lost 20 pounds in four months and lowered my blood pressure and cholesterol," says Angel Smedley, 40.

Week 1: Mon./Wed./Fri.: Cardio intervals. 5 minutes at easy pace, then alternate 3 minutes at a vigorous, can-barely-talk pace with 6 minutes at a catch-your-breath pace. Do the 3-min./6-min. cycle four times. Cool down at an easy pace for 5 minutes (total workout time: 46 minutes). Tues./Thurs.: Feel-Good firming routine; Sat.: 30 minutes cardio or Fun Activity; Sun.: Rest or Fun Activity

Week 2: Mon./Wed./Fri.: Cardio intervals. Same as Week 1, but do five 3-min./5-min. cycles (total workout time: 50 minutes); Tues./Thurs.: Feel-Good Firming routine; Sat.: 30 minues cardio or Fun Activity; Sun.: Rest or Fun Activity

Week 3: Mon./Wed./Fri.: Cardio intervals. Same as Week 2, but do six 3-min./4-min. cycles (total workout time: 52 minutes); Tues./Thurs.: Feel-Good Firming routine two times; Sat.: 30 minutes cardio or Fun Activity; Sun.: Rest or Fun Activity

Week 4: Mon./Wed./Fri.: Cardio intervals. Same as Week 3, but do seven 3-min./3-min. cycles (total workout time: 52 minutes); Tues./Thurs.: Feel-Good Firming routine two times; Sat.: 30 minutes cardio or Fun Activity; Sun.: Rest or Fun Activity

Next steps: Continue the Week 4 schedule, sampling different interval lengths and recovering for the same time (such as 2 minutes hard/2 minutes easy or 6 minutes hard/6 minutes easy).

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Fun Activities!

How to crave fitness

Finding enjoyable ways to move your body—beyond cardio machines and pedometers—really helps make exercise a pleasurable habit. Here are six we swear by, with tips on how to overcome typical beginner's blocks.

Biking

Wind in your hair, the open road ahead—turns out the childhood favorite is a top-notch calorie burner, melting about 540 an hour.

Beginner's block: A literal pain in the butt (or knees).

Overcome it: The No. 1 mistake: a seat that's too low, according to Christine Mattheis, associate editor of Prevention's sister publication Bicycling. "When your leg is down in the 6 o'clock position, it should be extended with only a slight bend." Sore backside? Opt for a padded seat or padded bike shorts, but not both.

More info: Find expert advice, gear reviews, local routes, and two-wheeling inspiration at bicycling.com.

Dancing

If Dancing With the Stars has you tapping your feet, try ballroom or swing with a partner, or tap, jazz, or line dancing if you're going solo.

Beginner's block: Following the choreography.

Overcome it: Start with a beginner's class, and take it one step at a time. Usually the instructor will build on a basic step, mixing it up and adding arm movements. Stick with the basics until you're ready to add on.

More info: Check for classes at your local YMCA or community center, or at meetup.org.

Yoga

There's no better way to stretch away stress and loosen tight muscles; it makes you feel like a new person.

Beginner's block: Poor balance.

Overcome it: "Picking a spot to focus on helped me stop wobbling," says Kathyanne White, 59, adding that she also learned to laugh at herself when she did topple.

More info: Go to yogaalliance.com to find credentialed instructors in your area, or try free daily podcast classes at yogatoday.com.

Swimming

If you're overweight, have joint problems, or just want a change of pace, exercising in water will make you feel lighter and more graceful. The built-in resistance also gives you a total-body workout that's easy on your joints.

Beginner's block: Bathing suit confidence.

Overcome it: Check out a company specializing in larger sizes, like Junonia (junonia.com), for a suit that boasts wide straps, a neckline that doesn't scoop water, and a "magic vent" that keeps skirted styles from bubbling up.

More info: Find everything from local pools to lap-swimming etiquette, plus workouts at usmastersswimming.org.

Team sports

A recent study of sedentary British women who attended soccer practices twice a week found that the fitness benefits—like increased fat burn, strength, and lung capacity—trumped those of traditional workouts, like running.

Beginner's block: Thinking you don't have time.

Overcome it: Contrary to the common assumption that do-anytime workouts are best, the soccer players in the study showed up for more workouts than the runners did, finding that set practice times (plus the camaraderie of teammates) made workouts easier to fit in.

More info: Find local teams and leagues for more than 20 sports and activities at active.com.

Kickboxing

Throwing punches and jabs is a proven stress-buster that burns about 680 calories an hour.

Beginner's block: Feeling like you have two left feet (or fists).cheap p90x

Overcome it: "Go slow until you master the form," says Jessica smith, personal trainer and star of the 10 Minute Solution: Knockout Body DVD. "If you can't keep up, perform every other punch with the instructor," she suggests. "and exhale when you punch or kick—it gives you more power and helps you remember to breathe!"